9 Tips On How To Sleep Better When Sick
9 Tips On How To Sleep Better When Sick
One of the most widely recommended treatment options for the common cold and various Flu strains is rest.
There’s no way to cure such ailments, which means you must ride out the discomfort until you’re feeling better once more.
However, it’s not always easy to rest when you’re experiencing aches and pains, a stuffy nose, and a cough, just to name a few. Some of the following tips may help allow you to achieve better rest when sick.
Focus On Cough Remedies
One of the most frustrating things about having a cold is experiencing a persistent cough. It can stop you from getting that much-needed rest.
However, if you focus some of your attention on relieving your cough, you may be able to fall asleep much easier. There are several recommended treatment options for coughs.
While you could head to your local pharmacy to pick up cough medicine, sometimes home remedies are just as effective. What’s more, you can reduce the risk of spreading your illness by staying at home.
An eight-ounce glass of warm water mixed with half a teaspoon of salt that you gargle may be able to provide some temporary relief from a sore throat. It may even help with the stuffiness you’re possibly experiencing. Some people also see the value in black tea with honey.
The compound theobromine is present in black tea that can function as a brilliant cough suppressant.
Research also shows that honey may be more effective for easing throat discomfort than many over-the-counter medications.
Keep Everything You Need By The Bed
Having a cold or the Flu can be pretty uncomfortable, especially if you wake up several times needing to ease your sore throat, blow your nose, and rehydrate.
If you’re forever having to get out of bed to do these things, you’ll never be able to remain in a state of sleepiness to fall back asleep quickly. Make sure you have everything you need close at hand by positioning it by the bed before you get settled.
A glass of water, honey, tissues, and even books to read when you’re not quite ready to sleep can be helpful to have sitting by your bed.
Eat Chicken Soup
We often hear that chicken soup is good for the soul, but it’s also supposedly good for your cold and Flu symptoms.
The steam from the soup may assist with clearing your sinuses, while the soup’s brothy base can become a source of hydration.
However, that’s not even the best part. Some research shows that chicken soup may be able to ease your cold symptoms, help with inflammation, and potentially aid in making you feel better much quicker.
Don't Lie Flat
Even though lying flat is a natural position while you sleep, it’s potentially not a very good one if you’re fighting a cold.
Even when you blow your nose before falling asleep, congestion can wake you up. Reduce the risk of having your nasal passages block up while you sleep by sleeping elevated with two or three pillows.
Purchase New Bedding
Most of us don’t put much thought into what our bedding materials are made of.
Instead, we’re often more interested in the patterns, colors, and price tags. Although, it might pay to consider fabric in the future. Feng shui experts recommend something that feels pleasant and benefits your body.
For example, organic cotton sheets promote breathability while also being comfortable and soft. Refrain from covering your bed in throw pillows, as well. Too many pillows can offer the illusion of clutter, so aim for as many pillows as two people need to sleep comfortably.
Try A Saline Rinse
Many nasal sprays on the market can be uncomfortable and sometimes even painful.
While they’re effective, there’s actually something else that may be just as effective: a saline rinse.
As uncomfortable as it sounds, you can mix natural sea salt (not table salt) with warm water and snort it up your nose.
Alternatively, you can purchase a neti pot to pour a saline solution in one nostril and have it come out the other.
Talk to your doctor or local chemist for more advice and to see if this solution is right for you.
Make Sure Your Bedroom Is Comfortable
Rest is required day and night when you’re battling a cold, but not every bedroom is set up to accommodate sleep at all hours.
To give yourself the best chances of a sound sleep, make a few minor changes. Stop light from coming in under your hallway door by placing a towel at the crack.
Make sure your curtains are closed properly and even consider investing in blackout curtains.
Make sure all electronic devices are off and wear earplugs if other occupants are home while you’re trying to rest.
Take A Shower
Showering is probably the last thing on your mind when you’re so weak from a cold or Flu that you can barely stand.
However, the steam from a shower may be able to make your breathing a little easier while also easing congestion. Lavender or eucalyptus essential oils in the steam might also help with breaking up mucus and allowing you to feel more relaxed.
If standing becomes tiring, there’s no harm in sitting in the shower and letting the warm water run over your body.
Talk To Your Doctor About The Best Medication
The shelves of your local pharmacy are probably packed full of cold and Flu remedies to help with dry coughs, moist coughs, congestion, and more.
However, some of these medications have ingredients that don’t allow for restful sleep. For example, some cough medication with pseudoephedrine that works as a decongestant can increase your energy levels.
Some people also react to diphenhydramine, making them feel drowsy or hyperactive. You may even find that some medications containing alcohol lead to patchy sleep rather than restful sleep. Consider talking to your doctor about the best medications and possibly even helpful home remedies.
Use A Humidifier
While many people use dehumidifiers to take moisture out of the air, it’s often recommended to use humidifiers when you’re experiencing a cold or Flu.
They can prevent dryness in the air that irritates your body and may even help with sinus congestion, headaches, nose irritation, dry coughs, irritated vocal cords, and more. To prevent mold and mildew growth, invest in a hygrometer to measure your room’s humidity levels.
They should stay between 30 percent and 50 percent. There are many different humidifiers on the market, so ask a professional which is the right type for you.
Steam vaporizers, ultrasonic humidifiers, evaporators, and impeller humidifiers may all be suitable options.